setu bandha sarvangasana

Setu Bandha Sarvangasana Definition

Setu Bandha Sarvangasana is roughly translated in English as Bridge Pose.

Setu Bandha Sarvangasana meaning in Sanskrit, “Setu” means dam or bridge and “Bandha” means lock, “Sarvanga” means “all body parts”, “asana” means pose or posture.

Practioner Level

This is an intermediate level yogasana which can be performed by the yoga asana practitioner from quite a bit of time.

Setu Bandha Sarvangasana Effects

Setu Bandha Sarvangasana gives a soothing massage to the abdominal muscles.

12 Amazing Benefits of Setu Bandha Sarvangasana

  • It helps in stretching the chest, neck, and spine.

  • Setu Bandha Sarvangasana helps in calming down the brain.

  • It helps improve the power of diestion.

  • This asana would help relieve menstrual discomfort.

  • The tired legs can be rejuvenated.

  • It relieves the symptoms of menopause.

  • Setu Bandha Sarvangasana helps alleviate stress and mild depression.

  • It helps cure asthma, high blood pressure, and sinusitis.

  • This asana tones up the neck and spine.

  • During this asana, lungs are opened up which helps in resolving the thyroid problems.

  • Pregnant women can be greatly benefited from this asana.

  • Blood circulation will be improved with Setu Bandha Sarvangasana.

Preliminary Asanas

You can do Bhujangasana, Urdhva Mukha Svanasana, or Virasana before doing this asana.

Check out the details on how to do Vajrasana.

How to do Setu Bandha Sarvangasana?

Here is a step by step procedure on how to do Setu Bandha Sarvangasana.

  • Lie down on your yoga mat.
  • Take a few deep and long breaths to relax your whole body.
  • You can spread a folded blanket under your shoulders to protect your neck if you want.
  • Bend both your knees and press your inner feet and arms actively into the floor.
  • Ensure you set your feet on the floor, heels as close to the sitting bones as possible.
  • Push your tailbone upward toward the pubis.
  • Do not harden the buttocks and lift the buttocks off the floor.
  • Ensure you keep your thighs and feet parallel to each other.
  • Clasp the hands below your pelvis and extend the arms to help you stay on top of your shoulders.
  • You need to lift your buttocks so that until things are about parallel to the floor.
  • Keep your knees directly over the heels and push them forward away from your hips.
  • Lengthen the tailbone toward the backs of the knees.
  • Lift your pubis toward the navel.
  • Lift your chin slightly away from the upper body and shoulders blades should be firmly supporting against your back.
  • Press top of the sternum to your chin.
  • Lift the space between them at the base of the neck and up into the torso.
  • Be in this position for about 30-50 seconds.
  • While releasing the posture, slowly exhale and roll up the spine down onto the floor.
  • Repeat the procedure for about 2-3 times if necessary.

Setu Bandha Sarvangasana Video

Please do watch the below video for better clarity on the asana on how to perform it.

Follow-up Asanas for Setu Bandha Sarvangasana

You can do Bhujangasana, Salamba Sarvangasana, Urdhva Mukha Svanasana, or Urdhva Dhanurasana.

Check out the details on how to do all the yoga asanas.

Note of Caution

Do check out the note of caution section on Yogasanas to understand the requirements before proceeding with the actual action.


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